1. PHED 1 Applied Physiology Q7 – Measuring Intensities
AS PE
PHED 1
Applied Physiology
Q7 – Measuring Intensities

2. Measuring Intensity
Borg Scale – simple rating of how hard the performer thinks their body is working, or Rating of Perceived Exertion (RPE).
Subjective.
Cheap, quick and easy to do.
Heart Rate –
max HR = 220 minus age.
Aerobic (moderate) training; 50-70% max HR
Anaerobic (vigorous) training 70-85% max HR

3. Heart Rate – Karvonen method
Another method for calculating target HR zones.
Uses HR range (max HR minus resting HR).
5 training zones based on % of that figure (e.g. moderate endurance is 71-80%).
Other HR factors to consider:
Max HR being 220-age is a generalisation.
Stress/dehydration/increased temperature/high altitude will all increase HR.

4. Measuring Intensity – one rep max
Intensity can also be measured in weight training as a % of the individuals one rep max. Intensity can be altered by changing:
Amount of weight lifted.
Number of reps/sets.
Length of rest periods.
Only one factor should be increased at a time.